Keep Moving Forward - Part 2

Hey gang,

I am finishing my discussion from two weeks ago about how to Keep Moving Forward. (If you missed the first part, click here)

You see, we all have our times when we seem to fall off track and our struggles and obstacles almost seem like mountains that we need to move in order to press on.

When we are faced with these GIANT obstacles, it can seem impossible and hopeless to even try to continue on a task we once thought we could accomplish.

Before you know it, your enthusiasm diminishes, your strengths weaken and your vigorous and ambitious attitude now becomes negative and unmotivated.

Here are 3 Key Tips to apply NOW, so that the next time you run into an obstacle you’ll know how to over come it and Keep Moving Forward!


1. Vision – You have to have vision in this race. Vision equals the finish line. You have to have vision to know where you are at and where you want to be. Keep your vision on the prize and stay focused on crossing that finish line.

2. Hope – Hope equals the race. Its great to have vision but if you don’t have Hope you can’t fulfill a vision. Having Hope keeps you in the Race.

3. Faith – Faith is the Fuel!!! You got to have Fuel to stay you in the race. Faith is the fuel for things Hoped for. Believe in yourself that you can and that you WILL accomplish all your goals. I can’t give you this; in fact, no human can. It is something you must seek out, find and BELIEVE in.

If you’re working with me, you have the tools to succeed with your health and fitness goals. You have my motivation and training expertise at MXT. You Have a solid Nutrition Plan and you have Advocare Products to help you propel to the next level.

All of these tools however will fail you if you do not have the things to keep you moving forward through your obstacles. You must apply these 3 Key Tips and remember, Champions Drive On utilizing...

Vision – Hope – and Faith!!!

Here’s to your success – You ARE A Champion!!!

I will be very happy to elaborate further on these 3 Key Tips with you one on one and how they fit into my Personal, Fitness and Business Goals each and every day. Just call, text or email me to set up a time to sit down; especially if you find yourself struggling right now in any area of your life.

Sean "Mayhem" Murphy

Newsletter - You Are What You Do

Keep Moving Forward - part 2

Hey gang,

I am continuing my discussion from two weeks ago about how to Keep Moving Forward.  (If you missed it, you can read it here.)

You see, we all have our times when we seem to fall off track and our struggles and obstacles almost seem like mountains that we need to move in order to press on.

When we are faced with these GIANT obstacles, it can seem impossible and hopeless to even try to continue on a task we once thought we could accomplish.

Before you know it, your enthusiasm diminishes, your strengths weaken and your vigorous and ambitious attitude now becomes negative and unmotivated.

Here are 3 Key Tips to apply NOW, so that the next time you run into an obstacle you'll know how to over come it and Keep Moving Forward!

1. Vision - You have to have vision in this race.  Vision equals the finish line.  You have to have vision to know where you are at and where you want to be.  Keep your vision on the prize and stay focused on crossing that finish line.

2. Hope - Hope equals the race.  Its great to have vision but if you don't have Hope you can't fulfill a vision.  Having Hope keeps you in the Race. 

3. Faith - Faith is the Fuel!!!  You got to have Fuel to stay you in the race.  Faith is the fuel for things Hoped for.  Believe in yourself that you can and that you WILL accomplish all your goals.  I can't give you this; in fact, no human can.  It is something you must seek out, find and BELIEVE in.

If you're working with me, you have the tools to succeed with your health and fitness goals.  You have my motivation and training expertise at MXT.  You Have a solid Nutrition Plan and you have Advocare Products to help you propel to the next level.

All of these tools however will fail you if you do not have the things to keep you moving forward through your obstacles.  You must apply these 3 Key Tips and remember, Champions Drive On utilizing

Vision - Hope - and Faith!!!

Here's to your success - You ARE A Champion!!!

I will be very happy to elaborate further on these 3 Key Tips with you one on one and how they fit into my Personal, Fitness and Business Goals each and every day.  Just call, text or email me to set up a time to sit down; especially if you find yourself struggling right now in any area of your life.  Sean

The Habits That Make You

What are your habits?

Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you've made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.

John Dryden famously said, "We first make our habits, and then our habits make us."

Confucius said, "Men's natures are alike; it is their habits that separate them."

And Aristotle noticed that, "We are what we repeatedly do. Excellence then, is not an act, but a habit."

It's pretty clear that the habits you adopt will shape who you are.

When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren't happy with your body, then simply adjust your eating and exercise habits. Here's how to adopt a habit:

Making a Habit
Use these seven steps to create a life-improving habit.

1) Decide on the ONE habit that you would like to develop. It's tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:

• Do not eat after 7pm each night.
• Bring your lunch to work instead of eating fast food.
• Exercise 4 times a week after work for 45 minutes each time.
• Only eat fruits and veggies as your afternoon snack.
• Get up early and exercise for an hour each morning.
• Work with a personal trainer 3 times a week.

2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you'll face, and your strategies for overcoming these obstacles.

Here's an example:

• My new habit is to work with a personal trainer 3 times each week.
• My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
• The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse's support.
• I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, in a public way. This could mean posting it on facebook, or simply announcing it at the dinner table. Put yourself in a position where you'll be embarrassed to give up on your new habit.

4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

5) Keep yourself publically accountable. This means either status updates on facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don't shy away from those close to you.

6) When you fail, figure out what went wrong so that you can plan around it in the future.

7) Reward yourself for your success.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps.

I'd love for my fitness program to become your new healthy habit! Call or email now to reserve your spot.

Laser Focus

Focusing on one goal at a time is the most powerful way to achieve it. Taking on more than one goal at a time spreads your time and energy out, making it impossible to accomplish anything. If you have more than one goal on your mind, write them all down and then go after them one and a time until they are all completed.

Easy Teriyaki Salmon

Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with a side of brown rice and steamed veggies.
Servings: 4

Here's what you need:

• 1 Tablespoon sesame oil
• 1/4 cup lemon juice
• 1/4 cup soy sauce
• 1 teaspoon ground mustard
• 1 teaspoon ground ginger
• 1/4 teaspoon garlic powder
• 4 (6oz) salmon steaks

1. In a large re-sealable plastic bag combine the first six ingredients; mix well.
2. Set aside 1/2 cup of marinade and refrigerate.
3. Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.
4. Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.

Nutritional Analysis: One serving equals: 392 calories, 19g fat, 2.6g carbohydrate, .2g fiber, and 38g protein. 

Keep Moving Forward

So Hey Friends

Mayhem here and something just got into me that I wanted to share with you in this edition of Champions Drive On!

You see, I chose the title of this publication, Champions Drive On because I KNOW how hard it can be at times to keep moving… to keep pushing forward…to keep striving for your best… especially when you have be knocked down and don’t want to get back up!!!

But… Champions Drive On!!!

What does that mean? It means YOU dig deep, put aside excuses and procrastination and take charge of your future, your actions and not allow anything negative to stop you from doing what it takes to accomplish the things you have set out to do!!!

We are here in the middle of January and guess what? Some people have already quit on their New Years Resolutions Goals – especially those that had a goal to start a new fitness program. Hell, I’m willing to bet that some have not even started yet!!!

Don’t let this be YOU!!!

Know that no matter what, I am here for you. I am here to make sure you stick with your program, get the results you are wanting to achieve and get in the best shape of your life.

YES! I will challenge you!

YES! At times it may suck and hurt!

YES! It is worth it!!!

BUT … it all starts with YOU!!!

Now, if you know what you’re worth, then go out and get what your worth and I’ll be with you every single step of the way!!!

This video is what inspired me to write this message to you today. This could be the BEST 3 minutes you have ever spent in front of your computer…

  
 Now… GET STRONG and DRIVE ON CHAMPION!!!
Sean "Mayhem" Murphy

Click Here for Part 2 of this Blog Post!

Newsletter - The Worlds Best Exercise

Keep Moving Forward

So Hey Friends, Sean here and something just got into me that I wanted to share with you in this edition of Champions Drive On!

You see, I chose the title of this publication, Champions Drive On because I KNOW how hard it can be at times to keep moving... to keep pushing forward...to keep striving for your best... especially when you have be knocked down and don't want to get back up!!!

But... Champions Drive On!!!

What does that mean?  It means YOU dig deep, put aside excuses and procrastination and take charge of your future, your actions and not allow anything negative to stop you from doing what it takes to accomplish the things you have set out to do!!!

We are here in the middle of January and guess what?  Some people have already quit on their New Years Resolutions Goals - especially those that had a goal to start a new fitness program.  Hell, I'm willing to bet that some have not even started yet!!!

Don't let this be YOU!!!

Know that no matter what, I am here for you.  I am here to make sure you stick with your program, get the results you are wanting to achieve and get in the best shape of your life. 

YES!  I will challenge you!

YES!  At times it may suck and hurt!

YES!  It is worth it!!!

BUT ... it all starts with YOU!!!

Now, if you know what you're worth, then go out and get what your worth and I'll be with you every single step of the way!!!

This video is what inspired me to write this message to you today.  This could be the BEST 4 and a half minutes you have ever spent in front of your computer... 

Watch this NOW!!!

Now... GET STRONG and DRIVE ON CHAMPION!!!

Sean

Stay tuned for Part 2 of this discussion in Feb 1st edition!!!

Complex is Best

Wait! Don't just skim down to see which exercise I've labeled as the best, get the whole story...

I'm often approached and asked to pin down a single exercise as the one that will help lose the most fat and sculpt the quickest. That's not an easy question to answer.

You see, I'm very aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B—hence my hesitation to label any exercise as the universal best.

That being said, some exercises are definitely better than others. And, yes, there are even a few that I would call the best.

What makes an exercise the best?
When you decide which exercises to include in your routine, it is important to consider the type of movement involved. The simpler the movement, the fewer calories you'll burn and the fewer muscles you will strengthen. On the other hand, the more complex the movement, the more calories you will burn and the more muscles you will strengthen.

To put it simply, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.

What is a complex movement?
A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let's compare a simple movement leg exercise with a complex movement leg exercise:

The leg extension machine uses a simple, isolated movement to work the quadriceps. You're in a seated position moving only your knee joint. There isn't much involvement, if any, from other muscles and it doesn't burn very many calories.

Now let's look at a free weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.

How many muscles did you utilize while performing the lunge? Probably too many to count.

You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back- just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That's what I call a great exercise.

Other ways to increase intensity
Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest.

Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.

The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level.

I'd be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal.

These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals. You need to incorporate fat burning into your routine. You need to consistently challenge yourself during workouts. You need to take control of your eating habits and to get your diet dialed in.

So what's the best exercise for you? Find out - call or email me today to schedule your no obligation fitness consultation.

You're In Charge

While there are many things in life that you do not have direct control over, what ends up in your mouth is not one of them! You control what you eat. Instead of eating extra large portions, chose wisely and your body and waistline will thank you for it. Couple this with a regular fitness routine and you will find that reaching and maintaining your goal weight is easier than ever.

Quinoa and Winter Squash Salad

This recipe is another great way to enjoy protein-filled quinoa. Winter squash combined with celery, onion and parsley makes a healthy and comforting side dish. Servings: 10

Here's what you need:

• 2 yellow onions, diced
• 4 celery stalks, diced
• 4 carrots, diced
• 2 cups diced squash, butternut or any other fall or winter squash
• 1 Tablespoon olive oil
• 1 Tablespoon brown rice syrup
• dash of freshly ground sea salt
• zest and juice from 1 lemon
• 2 cups filtered water
• 1 cup quinoa
• 4 sprigs of parsley, finely minced

1. Preheat oven to 400 degrees F.
2. Place the onions, celery, carrots and squash in a large bowl. Mix in the oil and syrup, then sprinkle the salt and lemon zest. Mix until well combined and then place on a shallow baking dish. Cover the dish and bake for 40 minutes. After 40 minutes remove cover and cook for another 15 minutes.
3. While the vegetables are in the oven, put the quinoa and water in a saucepan, cover and bring to a boil over medium heat. Cook for about 25 minutes over low heat, until the water is absorbed.
4. Combine the vegetables and cooked quinoa together with the lemon juice and parsley. Serve warm or chilled.

Nutritional Analysis: One serving equals: 95 calories, 1g fat, 19g carbohydrate, 2.5g fiber, and 4g protein. 

Newsletter - 2011 Predictions

2011 Fitness Predictions

Happy New Year! January is an exciting time – you have a clean slate to become who you want and accomplish what you want in the year ahead.

In the world of fitness, this time of year means tons of new faces and lives being changed. New Year's magically pulls people to exercise – maybe you're feeling the pull yourself.

Here are 5 predictions for the year ahead:

1. 2011 is the year that many will lose weight and regain their health. Times are changing. People are realizing that obesity has gotten out of hand, and exercise is back in the spotlight.

The real food movement is taking the globe by storm as people turn away from fast and processed foods and return to wholesome, nutritious meals.

2011 will be the year that many people adopt a healthier lifestyle and drop the extra weight. Maybe even you.

2. 92% of all New Year's Resolutions will end in failure.While millions will start gung ho in January with lofty goals for massive weight loss, the reality is that most will fail. Here's why:

They bite off more than they can chew.

In all the excitement of becoming a better person and transforming their life in the New Year, they make the crucial mistake of committing too much. But reality soon sets in and they give up.

Want to be apart of the 8% who will achieve their resolutions?

Then set realistic goals.

• Instead of resolving to lose 50 pounds by June, commit to exercise 3-4 times each week.
• Instead of resolving to give up all carbs, commit to bring healthy snacks to work instead eating from the vending machine.
• Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each week until you reach your desired size.
• Instead of resolving to never eat out again, commit to eating healthy all week and reward yourself with one meal out on the weekends.

Remember that the whole point of making a New Year's Resolution is to become a healthier, happier and more successful person. Small changes done consistently will make a big difference.

3. I will help boatloads of new clients drop hundreds of unwanted pounds in 2011. At this time every year I am flooded with new, motivated clients who are ready to change their lives. Starting in January and right through December, I will see these amazing people face their fears, dig in with determination and accomplish great things.

That's why I love what I do so much.

Hundreds upon hundreds of pounds will be lost under my watch this year.

4. Every single new client that sticks with my program in 2011 will lose the weight. There are no maybes when it comes to me and weight loss. It's what I do, and I do it well.

When a new client comes in to share their goals, I put together a plan to make those goals a reality. Sure, you have to follow the plan, show up for workouts and change how you eat.

And the results are all yours.

5. When you join my program your success is guaranteed. You will no longer be among the 92% who will let go of their fitness goal around January 20th. You'll be in an elite group who put their money where their mouth is.

My clients meet their goals – the only question for you is what are you waiting for?

I predict that 2011 will be an amazing year. Come prove me right :)

Call or email today to get a jumpstart on your best year yet.

Home Cooking

Here's a simple way to lose weight in the New Year – cook more meals at home. Take control of the foods that you eat. This is the first step toward reclaiming your body and boosting your metabolism.

Dinner doesn't have to be elaborate. Include lean protein, fresh vegetables and a whole grain – that's it!

Easy Turkey Wrap

This wrap is perfect to pack for lunch or makes a quick and healthy dinner. It's ready in a flash, tastes amazing, and is filled with lean turkey, veggies and whole sprouted grains. Try it today, but don't be surprised if you get hooked! Servings: 1

Here's what you need:

• 1 sprouted grain tortilla, 6 inches
• 1 Tablespoon low fat cream cheese
• 1/4 cup tomato, chopped
• 1 cup lettuce roughly chopped
• 3oz lean turkey slices
• dash of salt and pepper

1. Spread a tablespoon of cream cheese evenly over one side of the tortilla.
2. Arrange the turkey slices over the cream cheese and layer with tomatoes. Top with lettuce, sprinkle with salt and pepper. Roll the tortilla closed.
3. Cut in half and enjoy.

Nutritional Analysis: One serving equals: 228 calories, 6g fat, 21g carbohydrate, 4g fiber, and 21g protein. 

Newsletter - 50 Pounds Disappeared

Simple 50 Pound Slim Down

How would you like to be 50 pounds lighter 12 months from now?

50 pounds comes out to about 3 pants sizes.

Can you image how you would look 3 sizes smaller? You'd look like a whole new, younger person.

It's actually much easier than you think.

I'm not talking about invasive, costly surgery, dangerous pills or potions, or grueling routines.

All it takes is losing one pound each week. One measly pound.

Hang with me for a minute and I will break it down mathematically. A pound is 3,500 calories—spread that over 7 days and you need a 500 calorie deficit each day to lose 1 pound in a week.

Your 500 calorie deficit can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

Follow these steps:

• First, record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. From here you'll need to burn an additional 3500 calories on top of your normal weekly exercise.
  
  If you don't currently exercise, then any new activity will count towards your 3500 calorie weekly goal.
  
• Second, record your normal weekly food intake – this may be an eye-opener when you see how many calories you eat in a day. Record everything honestly, since you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.
• Now divide the 3500 calories between your activity list and your food list. You could choose to eliminate 1000 calories each week and burn off an additional 2500. Or you may decide to burn 3000 calories and eat 500 fewer calories.

Here are 7 simple ways to cut 250 calories:

1. Drink plain coffee instead of a sweetened holiday coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Drop 250 calories (or more) when you stick with plain coffee or tea instead of sugar-filled holiday coffee drinks.
2. Just say NO! to the holiday treats. A single slice of fruitcake may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn't you? You know that all those holiday treats are packed with fat and calories. For each tempting treat that you refuse to eat, imagine the 250 calories falling off of your waistline, and smile to yourself.
3. Jog for 30 minutes. Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. It's true.
4. Exchange 20 oz of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. That's probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye.
5. Swim laps for 30 minutes. If your response to my jogging suggestion was ‘I have bad joints', then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories.
6. Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional desserts.
7. Come give my fitness routine a try. I have the whole calorie-burning equation down to a science, and I'd love nothing more than to help you achieve your fitness goal. My workouts have been known to burn up to 500 calories at a time, so what are you waiting for?

Losing 50 pounds in 12 months is very possible. Simply use the tips above to create your daily 500 calorie deficit and you'll be shedding the weight in no time.

And if you'd rather have me do most of the work for you, then call or email to set up your no obligation consultation.

When you work with me, there's a good chance that those 50 pounds will come falling off in less than 12 months. That wouldn't be so bad, would it?

Eat It Early

Here's an easy way to lose fat and slim down: Eat the bulk of your carbohydrates early in the day.

Since carbohydrates are easily turned into fat, eating them early in the day will give your body plenty of time to metabolize them.

Rather than eating a light breakfast and a large dinner, eat your biggest meal early in the day and your lightest meal for dinner.

Broiled White Fish with Brown Rice & Veggies

This is a great meal for cutting calories and dropping weight. Watch your portions with the brown rice in order to stay within your daily calorie goal. White fish is packed with protein - just what you need for toning your body.
Servings: 2

Here's what you need:

• 2 fillets white fish
• 1 teaspoons olive oil
• 1 lemon
• seafood seasoning
• paprika
• 1/2 red bell pepper, cut into bite-sized chunks
• 1/2 cup broccoli florets
• 2/3 cup brown rice, cooked
• 2 Tablespoons salsa

1. Preheat broiler. Grease your broil pan with the olive oil. Place the fillets and bell pepper in the pan, squeeze the lemon juice over it. Sprinkle with seafood seasoning and paprika.
2. Place the pan under the broiler for 5-7 minutes, watching closely to prevent burning. Add the broccoli and cook for another minute until soft.
3. Mix the cooked brown rice with the salsa and divide between two plates. Place a fillet on each bed of rice along with half of the veggies.

Nutritional Analysis: One serving equals: 203 calories, 3g fat, 24g carbohydrate, 3g fiber, and 19g protein.

Newsletter - Its a Power Struggle

Are You Powerless to Holiday Pounds?

The season of deck-your-waist-with-extra-pounds is officially here.

So what are you going to do about it?

Will you join the masses who faithfully gain 5 pounds between November and January?

Or will you do something different this year?

It is entirely possible to avoid the dreaded holiday chub by following this simple strategy:

All About Power
To begin, it's important that you approach your goal from a place of I can rather than I can't.

Most diet and weight loss plans begin by outlining everything that you can't eat. You can't enjoy the buffet at your office holiday party. You can't taste the fudge that your aunt Frances made. You can't partake in the seasonal coffee drinks. You can't, you can't, you can't.

It shouldn't be surprising when the diet only last a few days before your inner rebel breaks out and defies all the rules by mowing through an entire plate of Christmas cookies in one sitting.

When you begin from a place of can't, you forfeit all of the power.

On the other hand, when you approach your goal from a place of I can, the power swings back into your favor. Use these 3 steps to re-gain your power:

1. Focus on positive action. 
   Rather than obsess over what you can't eat this holiday season, I want you to take the positive action of exercising into your own hands. Every time that you complete a workout feel the surge of empowerment that comes with the accomplishment.
   
2. Schedule positive action.
   The next step is to concretely schedule your workout sessions. I advise that you exercise even more during the holiday season than normal, since you will be taking in more calories. If you normally exercise 3 times each week for 30 minutes, then plan to exercise 5 times each week for 45 minutes.
   
3. Reward yourself for positive action.
   At the end of each week take the time to reward yourself for successfully completing each scheduled workout. Don't use food as a reward, since you'll be taking in extra calories as it is. A massage, a new outfit, a leisurely hour spent at a coffee shop, or even a well deserved nap are all great ways to reward yourself.

What You Believe
The people who won't gain any weight this holiday season already know it. How? They've decided not to gain weight, and they believe it.

Do you believe that you won't gain weight this year? Or are your past failures keeping you less than confident?

Let's create a strong belief that you won't be powerless to holiday pounds.

In his book, Awaken the Giant Within, Anthony Robbins explains 4 steps needed to create a belief:

Step One: Identify the basic belief. I won't gain weight this holiday season.

Step Two: Reinforce your belief by adding new and more powerful references. This means focusing on the reasons that you don't want to gain the weight. Get out a sheet of paper and list all of the cons to you gaining an extra 5 or 10 pounds over the holidays. Spend a lot of time on this step. Reiterate to yourself over and over why you don't want to gain the weight.

Step Three: Find a triggering event, or create one of your own. Disturb yourself. Try on your bathing suit, or better yet go out and try on bathing suits in dressing rooms with that awful lighting. Try on your skinny jeans. Try on last year's cocktail dress. Try on that outfit at the back of your closet that you still can't fit into.

Step Four: Take action. Get started on your exercise program – right now. Taking action is the most important step, and the most rewarding.

Call or email me right now, I'll help you get started on an exercise program and guide you step-by-step all the way to success. Who knows? I may even get you to your New Year's Resolution before January even starts.

Give yourself the power to overcome holiday pounds – get started now.

Don't Stress

The holidays can become a stressful time, with places to go, presents to wrap and parties to plan. There is ample evidence that stress has a negative effect on your body and your metabolism. When your body is under stress it produces cortisol, a hormone related to the fight or flight response. This increase in cortisol causes weight gain, decreased metabolism and even depression.

This holiday season don't let stress get the better of you. Give yourself time to relax – you'll be leaner for it.

Spinach & Egg White Wrap

This wrap is delicious for breakfast, lunch or dinner. It's ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don't be surprised if you get hooked!
Servings: 2

Here's what you need:

• 1 teaspoon olive oil
• 1 garlic clove, minced
• 3/4 cup tomato, finely chopped
• 2 cups spinach, roughly chopped
• 1 cup egg whites
• dash of salt and pepper
• 2 sprouted grain tortillas
• 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)

1. Spread a tablespoon of pesto over each tortilla and set aside.
2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.